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Pomegranate vs Grape - In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Grape?

  • Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C, yet Grape is higher in Manganese.
  • Grape's daily need coverage for Manganese is 26% more.
  • Pomegranate has 16 times more Vitamin B5 than Grape. While Pomegranate has 0.377mg of Vitamin B5, Grape has only 0.024mg.
  • The amount of Sugar in Pomegranate is lower.

We used Pomegranates, raw and Grapes, american type (slip skin), raw types in this article.

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Pomegranate vs Grape infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Grape
Contains more Potassium +23.6%
Contains more Magnesium +140%
Contains more Copper +295%
Contains more Zinc +775%
Contains more Phosphorus +260%
Contains more Calcium +40%
Contains less Sodium -33.3%
Equal in Iron - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Potassium +23.6%
Contains more Magnesium +140%
Contains more Copper +295%
Contains more Zinc +775%
Contains more Phosphorus +260%
Contains more Calcium +40%
Contains less Sodium -33.3%
Equal in Iron - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Grape
Contains more Vitamin C +155%
Contains more Vitamin E +215.8%
Contains more Vitamin B5 +1470.8%
Contains more Vitamin K +12.3%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin C +155%
Contains more Vitamin E +215.8%
Contains more Vitamin B5 +1470.8%
Contains more Vitamin K +12.3%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
11
Grape
Mineral Summary Score
15
Pomegranate
7
Grape

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
4%
Grape
Carbohydrates
19%
Pomegranate
17%
Grape
Fats
5%
Pomegranate
2%
Grape

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Grape
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pomegranate Grape Opinion
Calories 83 67 Pomegranate
Protein 1.67 0.63 Pomegranate
Fats 1.17 0.35 Pomegranate
Vitamin C 10.2 4 Pomegranate
Carbs 18.7 17.15 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.29 Pomegranate
Calcium 10 14 Grape
Potassium 236 191 Pomegranate
Magnesium 12 5 Pomegranate
Sugar 13.67 16.25 Pomegranate
Fiber 4 0.9 Pomegranate
Copper 0.158 0.04 Pomegranate
Zinc 0.35 0.04 Pomegranate
Starch
Phosphorus 36 10 Pomegranate
Sodium 3 2 Grape
Vitamin A 0 100 Grape
Vitamin E 0.6 0.19 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.092 Grape
Vitamin B2 0.053 0.057 Grape
Vitamin B3 0.293 0.3 Grape
Vitamin B5 0.377 0.024 Pomegranate
Vitamin B6 0.075 0.11 Grape
Vitamin B12 0 0
Vitamin K 16.4 14.6 Pomegranate
Folate 38 4 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.114 Grape
Monounsaturated Fat 0.093 0.014 Pomegranate
Polyunsaturated fat 0.079 0.102 Grape
Tryptophan 0.003 Grape
Threonine 0.017 Grape
Isoleucine 0.005 Grape
Leucine 0.013 Grape
Lysine 0.014 Grape
Methionine 0.021 Grape
Phenylalanine 0.013 Grape
Valine 0.017 Grape
Histidine 0.023 Grape
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.